Race morning. It’s a blend of excitement and nerves. For many athletes, these two emotions feel remarkably similar, making it tricky to distinguish between them. But fear not—there’s more you can do than simply grin and bear it.

This blog post is full of tried-and-true tips to help calm your mind and make sure you’re stepping up to the start line feeling ready for anything.

The Night Before

1. Prep Your Gear

Get ahead of your anxiety by preparing everything the night before. Lay out your race outfit, check your hydration pack, and sort out your nutrition essentials. This way, you won't waste precious energy worrying about what you might have forgotten.

2. Mental Prep

Here's a little secret from my racing days in the early 2000s. I used to remind myself, "This isn't the Olympics, it's just another race." It helped keep things in perspective and helped me to remember that everyone else was there for the same reason—to do their best, and have fun in the process. Not many folks care about my finish time or where I place! 

The Morning Of

1. Have a Mantra

Choose a comforting and empowering mantra. Write it on your hand or arm so you can glance at it when needed. Whether it’s “I am strong,” "One step at a time,” “You Got this,” or “I am Trained and Ready!” find something that resonates with you and revisit it whenever your mind drifts.

2. Tune In to Your Music

Music is an incredible tool for finding focus and relieving anxious thoughts and feelings. Create a playlist of your favorite songs and listen to it as you get ready or head to the start. You'll be amazed at how it can transport you into your zone and get you pumped up rather than freaked out.

3. Control Your Mindset

Remember, your mind is so, so powerful. If you catch yourself spiraling, pause and redirect those thoughts. Turn them into excitement instead of fear. After all, excitement and anxiety feel a lot alike—the difference is the story we tell ourselves.

Breathe

Find Your Rhythm

You know how important yoga is to running? We talked about why every runner should find time for yoga here.  Here is a breathing technique that is a lifesaver during anxious moments. 

Try this simple method:

• Inhale deeply through your nose for a count of four.
• Hold your breath for another four counts.
• Exhale slowly through your mouth for six counts.

Repeat until you can physically feel the anxiety melt away. It's like magic, and it works wonders for calming your racing thoughts.

You got this!

Anxiety doesn't have to stand in the way of your race day experience. With a little preparation and the right mindset, you can not only conquer it but use it to fuel your race.

Lastly, remember that you're part of a wonderful community of athletes who are just as nervous and excited as you are. Trust in your training, enjoy the moment, and don't forget to breathe!